
Tips for including more vegetables in your daily meals
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We have talked before about the importance of including vegetables in your daily diet, but today I am going to emphasize some of the most important benefits to finally convince you to include them in your meals and some tricks to achieve it successfully.
The benefits that convinced me to include vegetables in every meal
Control of appetite and consequently of body weight
First of all, it is a myth that they fill you up during the meal and that two hours later you will feel hungry again. Most vegetables are low in calories and fat, but the reality is that vegetables help you stay full longer after eating because the high fiber content present in vegetables, when it reaches the intestine, stimulates the production of the hormone Glucagon-like peptide type 1 or GLP-1.
One of the most important effects of GLP-1 is the prolonged feeling of satiety which allows you to better control your appetite and consequently your body weight.
Furthermore, a literature review of Plant-Based Diets (PBDs) for the treatment of obesity was conducted using PubMed and Scopus. The search yielded 27 intervention trials (3361 participants) and 6 meta-analyses (9168 participants, 61 trials).
All 6 meta-analyses showed weight loss ( mean -2.9 kg, range -2.02 kg to -4.1 kg ), reduction in body mass index, and improvements in hemoglobin A1c, low-density lipoproteins, and total cholesterol.
Dietary protocols that prioritize vegetables are typically low in calories, but dense in nutrients and fiber, allowing you to maintain a stable body weight over the long term.
Virtually the entire vitamin complex is found in vegetables.
As we age, the body becomes less efficient at absorbing and utilizing many nutrients. By eating fresh vegetables daily, you ensure that your body maintains a supply of all the vitamins, minerals and antioxidants necessary for healthy aging.
Vegetables provide mainly vitamin A, B5, folate, C and beta-carotene that help protect cells from oxidative damage, which is reflected in a graceful, flexible, dynamic and youthful-looking body.
Studies show that diets rich in vegetables reduce the risk of chronic diseases, as well as heart disease and more. A meta-analysis comparing 95 prospective studies found that every additional 200 grams of fruits and vegetables per day was associated with an 8% lower risk of coronary heart disease, a 16% lower risk of stroke, an 8% lower risk of cardiovascular disease, a 3% lower risk of cancer, and a 10% lower risk of premature death .
Vegetables: a decisive support for your immune system
Eating nutrient-rich vegetables helps strengthen the immune system to better fight off any threat of disease or infection. Some of the vegetables with important properties for this purpose are dark green leafy vegetables such as spinach and kale; as well as colorful legumes such as carrots, bell peppers and beets.
Vegetables increase your energy levels
Often, when we feel fatigued throughout the day, stress, lack of restful sleep, or a lack of protein are blamed. Rarely is it thought that it is because we are not consuming enough vegetables in our diet.
In fact, dark green leafy vegetables, such as kale, spinach, collard greens and chard, provide the body with iron, magnesium and B vitamins, which help maintain adequate energy levels.
Iron helps form hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to the muscles. Magnesium is crucial for many functions, including helping you maintain healthy sleep patterns. And B vitamins help your body convert food into energy (anabolic and catabolic metabolism), create new cells, and maintain the health of skin cells, brain cells, and other body tissues.
Attention! Food first, then supplements. Give priority to foods that contain vitamins and minerals naturally rather than resorting to supplements that contain the mineral or vitamin in isolation. A supplement will never be comparable to food because the latter also contains other components that will make the absorption of the vitamin or mineral in your body efficient.
Vegetable consumption promotes healthy aging
Aging affects the entire body, not just the skin, as it is linked to greater vulnerability to chronic or long-term diseases. There are foods that, in addition to promoting healthy aging, can promote a youthful appearance, while others can provide protection against the internal mechanisms of aging such as bone loss and cognitive decline.
Most vegetables are high in nutrients like vitamin C and beta-carotene that can help protect cells from oxidative damage and keep the body healthy at the cellular level.
According to an article in Texas Real Food magazine, “ Multiple studies show that diets rich in vegetables can be an important step toward increasing longevity and improving quality of life. A diet full of plant proteins, such as legumes, rather than red meat and eggs, is associated with a lower risk of numerous chronic diseases, including heart disease, diabetes and prostate cancer.
Cognitive function and brain health may also benefit from a primarily plant-based diet. A growing body of research suggests that plant-based diets may protect against cognitive decline, a common consequence of aging.”
Components of a diet prioritizing vegetables
A diet that gives predominance to vegetables consists mainly of
Vegetables (favoring those with dark green leaves) and fruits (giving preference to red fruits).
Seeds such as flaxseed, chia, hemp, sunflower and pumpkin.
Nuts such as macadamias, almonds, pecans, walnuts, apricot kernels.
Legumes such as lentils, chickpeas and beans; foods rich in starch in the form of retrograde resistant starch, that is, they have been cooked and then cooled, which slows down the rate of digestion in the intestine and exerts and a positive effect on the prevention of type 2 diabetes and cardiovascular diseases. This is the case of cooked and cooled potatoes or pasta for a salad, as well as rice for sushi, etc. ( study )
Sprouts of barley, broccoli and other grains and seeds.
Healthy fats, especially those from plant sources, are linked to longevity and include mono- and polyunsaturated fats such as those found in seeds, nuts, avocados, virgin coconut oil, olives and, consequently, olive oil.
How to start making the transition to include more vegetables in your diet
- Start with foods that are familiar to you
She does this by incorporating a vegetarian version of her favorite meals.
Also, by increasing the portion of vegetables in your regular dishes.
- Incorporate whole plant foods
Focus on a variety of vegetables, seeds, fruits and nuts.
Try to favor unprocessed or minimally processed options whenever possible.
5 strategies that make it easier for you to consume more vegetables in your meals
At breakfast
- Turn your scrambled eggs into an omelet with spinach, sliced red onion and tomato, for example.
- Break your fast with a green juice extract. It can include spinach, kale, celery, fennel sprouts, cucumber, lettuce and other dark green leafy vegetables.
- Make a smoothie with coconut milk and include superfoods like blueberries, strawberries, or other berries.
Snacks with raw vegetables
- Carrot sticks with hummus
- Raw pickles alone or with Greek sauce (Greek yogurt, feta cheese, olive oil, minced garlic and lemon juice.
- Celery sticks with a dip of sour cream, mayonnaise, dill and chopped chives.
Roasted vegetables to make up your lunch
- Roasted carrots and beets combined with pignolias or pine nuts or feta cheese to make a salad.
- You can roast broccoli or cauliflower with butter and garlic or a spice mix as an alternative to boiling or steaming.
- Oven roasted mushrooms marinated in olive oil, minced garlic, fresh chopped chives, salt, pepper and garlic powder.
Add a salad or pre-cut vegetables to any meal
For some time now, supermarkets have been offering a variety of pre-cut vegetables or salads that are very practical when it comes to preparing your meals. With all the benefits I have shown you before, there is no reason not to include them in your meals, from pasta, pizza, fish and more.
Include vegetables in your roasts
- Vegetables can be skewered and grilled. These include pieces of zucchini, mushrooms, peppers, cherry tomatoes, shallots, for example. Roast them first, then sprinkle with lemon juice and fresh garlic.
- Corn on the cob, lightly drizzled with olive oil and sprinkled with smoked paprika, is a great addition to your barbecue.
Some useful tips
- Plan your week's meals ahead of time with an emphasis on whole vegetables. This allows you to shop consciously, avoid waste, and have ingredients ready when you prepare.
- Have a basic shopping list, which will allow you to avoid making impulse purchases.
- Avoid shopping when hungry. First, have breakfast or lunch and then go shopping. This is how we avoid temptations.
- When eating out, try to look at the restaurant menu ahead of time and which dish best suits your eating style.
- For meetings and events, you can offer to bring a vegetable preparation.
Please note that transitioning and adapting to a plant-based diet is a positive and hopefully lifelong change. First of all, listen to your body, how it feels as you make these changes and adjust the proportions of each macronutrient (protein, carbohydrates, fat and water) according to your daily requirements.
During the transition, remember to stay physically active, stay hydrated, and vary your diet. Your body will thank you.